This past July, we celebrated the successes of three of our members who have been working with our Dietitian, Beeta Fernando in her Fuel Nutrition Coaching program. Pictured here (right to left) is Beeta, Kurt Fetter, Sanil Nigalye, Hana Halloran. All three started in the program because they were looking to make lifestyle changes that would impact their waistlines and body composition but also their athletic performance and over all health. Kurt achieved an impressive body composition of 12%, but also focused on fueling properly for his workouts and recovery. Sanil has dropped his body composition to an equally impressive 18%. Sanil works out hard with his trainers at the club and he just wanted to LOOK like he worked out as hard as he does. Now he is convinced that nutrition is the key link to make that happen. Hana has also been able to lose more than 10 inches off her body, with almost 4 inches coming off her waistline alone. ARE YOU READY TO TAKE YOUR RESULTS TO THE NEXT LEVEL? See Beeta and talk to her about a personal nutrition plan to make that happen.
Your 2013 resolutions to be healthier and lose weight, just won’t work if you starve yourself all day. So give yourself a break and enjoy a snack. Just make sure to pick something that is good for you and that is portion controlled. If you snack correctly it can stop you from over eating at meals, provide a mid-day pick me up, and help you feel like you aren’t depriving yourself.
So, what do personal trainers reach for when they want a snack?
We asked our coaching staff at Hive to tell us what they love to eat. Here are a few snack recommendations that are delicious, convenient and healthy.
Nick recommends Almonds
Almonds are low in saturated fat and contain many other protective nutrients – such as calcium and magnesium – for strong bones and vitamin E. The FDA has confirmed that eating almonds as part of a low-saturated-fat diet can reduce your risk of heart disease because they may help lower LDL or bad cholesterol.
Tip: Portion your almonds into plastic baggies or Tupperware so you can throw them in your briefcase, purse or gym bag. The U.S. Food and Drug Administration says that 1 oz. or about 23 whole, shelled nuts is the standard serving of almonds. Each serving contains 163 calories and about 14 g of fat. Almonds are also a great source of protein and fiber, with 6 g of protein and 3.5 g of fiber.
Aaron B. and Nick B. recommend Peanut Butter
Try a slice of wheat or whole grain bread with one tablespoon of all natural peanut butter. For a variation, Nick B. loves one apple sliced dipped into a tablespoon of honey roasted peanut butter after an early morning workout. Either way you have it, peanut butter is a terrific source of carbohydrates, protein and healthy fats.
Did you know that we make our own all-natural peanut butter at Hive?
Just one taste and you’ll be converted from those grocery store brands that you grew up with. Make sure to try a sample of our fresh ground peanut butter the next time you stop in the club.
Kendra recommends Fruit Juice
Kendra recommends 100% juice drinks by Bolthouse Farms. Her favorite flavor is 50/50 Berry which is rich in Vitamins B5, B6, E and C. This combination is great for improving your energy and immune system. On the go? Grab a piece of fresh fruit instead.
Josh recommends Feel Rite’s Power Wrap
Josh’s favorite “go to” snack from Feel Rite contains fresh ground peanut butter, sunflower seeds, cranberries, almonds and bananas in a whole wheat wrap. This wrap has the perfect combination of carbs, protein and fat that your body needs when recovering from a strenuous workout.
Eileen recommends the Chocolate Bumblenut shake from our Hive Energy Bar
This shake contains chocolate dotFIT Whey Smooth, banana, vanilla almond milk, organic peanut butter, bee pollen and honey. (Yes we did just say bee pollen. Bee pollen contains vitamins, minerals, carbohydrates, lipids, and protein. It comes from the pollen that collects on the bodies of bees.) This shake is intended to be consumed post workout. At 298 calories you may want to use this shake as a meal replacement, especially if you are trying to lose weight.
Looking for a lower calorie option?
You may want to try the PineappleCoco shake (218 calories) which is perfect for before or after exercise.
Sarah recommends Veggies and Hummus
Sarah loves The Healthnut hummus by Chris Dilorenzo. Her favorite flavor? It’s so hard to choose because they’re all so good. Flavors include: Smoky chipotle, pesto, spinach artichoke, jalapeno cilantro, roasted garlic and avocado. Hummus is great because it makes eating veggies so much better! Plus it’s low calorie and satisfying.
Where can you get it?
We are hoping to carry this freshly made hummus at Hive in the near future. Any hummus is a great choice for a mid-day pick-me-up.
We hope you enjoy these yummy treats. And if you need help getting your diet on track, please stop by the front desk or call us at 716.625.4483. We can set up an appointment for you with one of our knowledgeable nutritionists who can help you plan healthy meals and snacks that will keep you on top of your fitness goals.